Comparing Nutrients in 14 ounces Canned Mashed Sweet Potato VS Baked Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Baked Frozen Sweet Potato	7%	1%	92%

Macro Nutrients

	Canned Mashed Sweet Potato	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Energy	14% 401kcal	13.7% 397kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.8% 92g	71.4% 93g	130g per day for Men 19-50 years
Sugars	30% 21.6g	50.2% 36.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	19% 7.14g	38g per day for Men 19-50 years
Protein	14% 7.86g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	192% 1726μg	460% 4140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.7% 3.8mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	44.5% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.7% 0.93mg	56.8% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	20.6% 6.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23% 20.6mg	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	29% 4.33mg	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	12% 119mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	80.7% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	66% 5.28mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	170% 3.92mg	115% 2.64mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	29.5% 206mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	44% 1496mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	7.92% 293g	7.9% 293g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Mashed Sweet Potato vs Baked Frozen Sweet Potato:

• Canned Mashed Sweet Potato has 1.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B6, 1.3 times more Vitamin B7 and 1.4 times more Vitamin E than Baked Frozen Sweet Potato no Salt.
• While Baked Frozen Sweet Potato no Salt contains 2.4 times more Vitamin A, 2.4 times more Vitamin B1, 2 times more Vitamin B9 and 1.8 times more Vitamin C than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Baked Frozen Sweet Potato no Salt have similar amounts of Vitamin B5 and Vitamin K per 14 oz.
• Both Canned Mashed Sweet Potato as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Mashed Sweet Potato vs Baked Frozen Sweet Potato:

• Canned Mashed Sweet Potato has 1.5 times more Copper, 2.5 times more Iron, 1.5 times more Manganese, 1.3 times more Selenium and 9.4 times more Sodium than Baked Frozen Sweet Potato no Salt.
• While Baked Frozen Sweet Potato no Salt contains 1.8 times more Potassium and 1.4 times more Zinc than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Baked Frozen Sweet Potato no Salt have similar amounts of Calcium, Magnesium, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Frozen Sweet Potato no Salt contains 1.7 times more Sugars than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Baked Frozen Sweet Potato no Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 14 oz.
• Both Canned Mashed Sweet Potato as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.